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200 Foods Highest in Magnesium

Ranked by a serving size.

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420mg Magnesium = 100% DV
  1. 392.7mg (94% DV) in 1 cup
  2. 386.7mg (92% DV) in 1 cup
  3. 302.3mg (72% DV) in 1 cup, sliced
  4. 276.1mg (66% DV) in 1 cup
  5. 220.9mg (53% DV) in 1 cup
  6. 205mg (49% DV) in 1 cup
  7. 200.4mg (48% DV) in 3 scoop
  8. 198.8mg (47% DV) in 1oz
  9. 195.5mg (47% DV) in 1 cup chips (6 oz package)
  10. 184.8mg (44% DV) in 1 cup chips
  11. 174.4mg (42% DV) in 1 bar
  12. 168.1mg (40% DV) in 1 oz
  13. 164.9mg (39% DV) in 6oz fillet
  14. 164.2mg (39% DV) in 1 cup
  15. 159.9mg (38% DV) in 1 cup
  16. 156.6mg (37% DV) in 1 cup
  17. 156.2mg (37% DV) in 1 oz
  18. 156.2mg (37% DV) in 1 oz
  19. 154.9mg (37% DV) in 1 cup
  20. 154.9mg (37% DV) in 1 cup
  21. 150.5mg (36% DV) in 1 cup, chopped
  22. 148.8mg (35% DV) in 1 cup
  23. 147.9mg (35% DV) in 1 cup
  24. 146.9mg (35% DV) in 1 can (12 oz), oysters and liquid
  25. 146.2mg (35% DV) in 3 oz
  26. 146.2mg (35% DV) in 1 cup
  27. 135.4mg (32% DV) in 1 fruit without refuse
  28. 132.8mg (32% DV) in 1 bottle
  29. 129.8mg (31% DV) in 1 bottle
  30. 129mg (31% DV) in 100 grams
  31. 126mg (30% DV) in 1 cup
  32. 125.8mg (30% DV) in 1 cup
  33. 123.1mg (29% DV) in 1 cup
  34. 123mg (29% DV) in 1 scoop
  35. 121.7mg (29% DV) in 1 cup
  36. 120.4mg (29% DV) in 1 cup
  37. 119.6mg (28% DV) in 1 cup
  38. 118.4mg (28% DV) in 1 cup
  39. 115.4mg (27% DV) in 1 serving
  40. 115.2mg (27% DV) in 1 cup
  41. 114.7mg (27% DV) in 1 cup
  42. 113.4mg (27% DV) in 1 cup
  43. 113.3mg (27% DV) in 3/4 cup (1 NLEA serving)
  44. 112.8mg (27% DV) in 1 cup
  45. 112.2mg (27% DV) in 1/2 cup (1 NLEA serving)
  46. 111.8mg (27% DV) in 1 cup
  47. 111.3mg (27% DV) in 1oz
  48. 110.4mg (26% DV) in 1 cup, pulp
  49. 108.8mg (26% DV) in 6oz fillet
  50. 108.8mg (26% DV) in 1 cup
  51. 108.4mg (26% DV) in 3 biscuits (1 NLEA serving)
  52. 108mg (26% DV) in 1/2 cup
  53. 108mg (26% DV) in 1/2 cup
  54. 108mg (26% DV) in 1 cup
  55. 106.8mg (25% DV) in 1 oz (6 kernels)
  56. 106.7mg (25% DV) in 8 fl oz
  57. 104mg (25% DV) in 1 cup
  58. 102.7mg (24% DV) in 1 (1/4) cup (1 NLEA serving)
  59. 101.8mg (24% DV) in 1 cup
  60. 101.1mg (24% DV) in 1 oz
  61. 100.8mg (24% DV) in 1 cup
  62. 100.3mg (24% DV) in 1 oz
  63. 100.1mg (24% DV) in 1 scoop
  64. 99.5mg (24% DV) in 8 fl oz
  65. 99.2mg (24% DV) in 1 cup
  66. 99.1mg (24% DV) in 1 cup (1 NLEA serving)
  67. 97.9mg (23% DV) in 1 cup (1 Inch pieces)
  68. 97mg (23% DV) in 1/4 cup (1 NLEA serving)
  69. 97mg (23% DV) in 1 cup
  70. 96.5mg (23% DV) in 1 cup
  71. 96.4mg (23% DV) in 1/2 cup (1 NLEA serving)
  72. 96mg (23% DV) in 100 grams
  73. 95.8mg (23% DV) in 1 (1/4) cup (1 NLEA serving)
  74. 95.1mg (23% DV) in 1 oz
  75. 95.1mg (23% DV) in 1 cup
  76. 94.8mg (23% DV) in 1 oz square Bakers
  77. 94mg (22% DV) in 1 cup
  78. 92mg (22% DV) in 1 cup
  79. 91mg (22% DV) in 1 oz
  80. 90.9mg (22% DV) in 1 oz
  81. 90.9mg (22% DV) in 12 inch sub
  82. 90.7mg (22% DV) in 1 cup
  83. 90.6mg (22% DV) in 1 cup
  84. 90.1mg (21% DV) in 1 bottle
  85. 90mg (21% DV) in 100 grams
  86. 89.6mg (21% DV) in 1 cup
  87. 89.6mg (21% DV) in 1 cup
  88. 88.5mg (21% DV) in 1 cup
  89. 88.5mg (21% DV) in 1 cup
  90. 88.2mg (21% DV) in 1 cup, cubes
  91. 87.6mg (21% DV) in 1 cup
  92. 87.6mg (21% DV) in 1 cup
  93. 87.6mg (21% DV) in 1 fruit without refuse
  94. 86.8mg (21% DV) in 2 pieces
  95. 86.3mg (21% DV) in 1 package (1 NLEA serving)
  96. 85.8mg (20% DV) in 1 cup
  97. 85.8mg (20% DV) in 1 cup
  98. 85.8mg (20% DV) in 1 oz (15 kernels)
  99. 85.8mg (20% DV) in 1 sandwich
  100. 85.7mg (20% DV) in 1 cup
  101. 85.5mg (20% DV) in 1 cup
  102. 85.1mg (20% DV) in 1 fillet
  103. 85mg (20% DV) in 1 cup
  104. 84.4mg (20% DV) in 1 leg
  105. 84.3mg (20% DV) in 1 cup
  106. 84mg (20% DV) in 1 sandwich
  107. 83.2mg (20% DV) in 1 cup
  108. 82.9mg (20% DV) in 1 oz
  109. 82.8mg (20% DV) in 14 fl oz
  110. 82.6mg (20% DV) in 1 cup
  111. 80.8mg (19% DV) in 1 cup
  112. 80.2mg (19% DV) in 1 cup (1 NLEA serving)
  113. 79.7mg (19% DV) in 1 cup
  114. 79.2mg (19% DV) in 1 oz (22 whole kernels)
  115. 79.1mg (19% DV) in 1 package (1 NLEA serving)
  116. 78.8mg (19% DV) in 1 cup
  117. 78.7mg (19% DV) in 1 cup
  118. 77.8mg (19% DV) in 16oz glass
  119. 77.8mg (19% DV) in 16oz glass
  120. 77.5mg (18% DV) in 1 oz (18 kernels)
  121. 77.1mg (18% DV) in 1 cup
  122. 76.8mg (18% DV) in 1 artichoke, medium
  123. 76.8mg (18% DV) in 1 cup
  124. 76.7mg (18% DV) in 1 oz (23 whole kernels)
  125. 76.6mg (18% DV) in 1 cup
  126. 76.1mg (18% DV) in 1 cup
  127. 75.6mg (18% DV) in 1 fillet
  128. 75.2mg (18% DV) in 1 package (1 NLEA serving)
  129. 75mg (18% DV) in 3/4 cup (1 NLEA serving)
  130. 74.7mg (18% DV) in 1 fillet
  131. 74.4mg (18% DV) in 1 oz (85 seeds)
  132. 74.4mg (18% DV) in 1 cup
  133. 74.3mg (18% DV) in 1 cup
  134. 74.3mg (18% DV) in 1 cup
  135. 74.1mg (18% DV) in 1 cup, chopped
  136. 73.8mg (18% DV) in 1 oz
  137. 73.4mg (17% DV) in 1 crab
  138. 73.3mg (17% DV) in 1 oz
  139. 73.3mg (17% DV) in 1 serving
  140. 73.1mg (17% DV) in 3 oz
  141. 73.1mg (17% DV) in 1 cup
  142. 73mg (17% DV) in 1 cup
  143. 72.9mg (17% DV) in 1 cup, chopped or diced
  144. 72mg (17% DV) in 1 cup ( 1 NLEA serving)
  145. 71.9mg (17% DV) in 1/2 cup (1 NLEA serving)
  146. 71.5mg (17% DV) in 1 cup (1 NLEA serving)
  147. 71.4mg (17% DV) in 6oz fillet
  148. 71.3mg (17% DV) in 1 oz (167 kernels)
  149. 71.3mg (17% DV) in 1 oz
  150. 71.3mg (17% DV) in 1 cup
  151. 70.6mg (17% DV) in 2 scoop
  152. 70.6mg (17% DV) in 1 cup
  153. 70mg (17% DV) in 1 cup
  154. 69.9mg (17% DV) in 1 cup slices
  155. 69.1mg (16% DV) in 1 cup
  156. 68.7mg (16% DV) in 3/4 cup (1 NLEA serving)
  157. 68.6mg (16% DV) in 1 package (1 NLEA serving)
  158. 68.6mg (16% DV) in 1 cup
  159. 68.4mg (16% DV) in 1 cup
  160. 68mg (16% DV) in 1 container (6 oz)
  161. 68mg (16% DV) in 6oz fillet
  162. 67.3mg (16% DV) in 1 item
  163. 67.3mg (16% DV) in 1 oz
  164. 67.2mg (16% DV) in 1 cup
  165. 66.7mg (16% DV) in 1 cup, pureed
  166. 66.5mg (16% DV) in 1 cup
  167. 66.5mg (16% DV) in 1 oz
  168. 66mg (16% DV) in 1 cup (1 NLEA serving)
  169. 65.2mg (16% DV) in 1 cup (1 NLEA serving)
  170. 65mg (15% DV) in 100 grams
  171. 64.8mg (15% DV) in 1 oz
  172. 64.5mg (15% DV) in 1 package (1 NLEA serving)
  173. 64.5mg (15% DV) in 1 oz
  174. 64.4mg (15% DV) in 1 cup (1 NLEA serving)
  175. 64.4mg (15% DV) in 1 cup (1 NLEA serving)
  176. 63.8mg (15% DV) in 1 cup (1 NLEA serving)
  177. 63.8mg (15% DV) in 1oz
  178. 63.7mg (15% DV) in 1 cup, mashed
  179. 63.6mg (15% DV) in 1 cup (1 NLEA serving)
  180. 63.6mg (15% DV) in 1 fillet
  181. 63.4mg (15% DV) in 16oz glass
  182. 63.2mg (15% DV) in 1 fillet
  183. 63.2mg (15% DV) in 1 cup
  184. 63.2mg (15% DV) in 1 cup
  185. 63.2mg (15% DV) in 1 cup spaghetti not packed
  186. 62.9mg (15% DV) in 1 fillet
  187. 62.9mg (15% DV) in 6oz fillet
  188. 62.9mg (15% DV) in 1 each burrito
  189. 62.5mg (15% DV) in 1 (1/4) Cups (1 NLEA serving)
  190. 62.4mg (15% DV) in 1 cup
  191. 62.4mg (15% DV) in 1 cup
  192. 62.4mg (15% DV) in 1/3 cup
  193. 61.9mg (15% DV) in 1 oz
  194. 61.6mg (15% DV) in 1 cup, crushed
  195. 61.5mg (15% DV) in 1 (1/4) cup (1 NLEA serving)
  196. 61.2mg (15% DV) in 1 cup
  197. 61.2mg (15% DV) in 6oz fillet
  198. 61.1mg (15% DV) in 2 biscuits (1 NLEA serving)
  199. 61mg (15% DV) in 1 leg, bone and skin removed (Sum of drumstick+thigh+back meat only)
  200. 60.8mg (14% DV) in 1 cup, cooked

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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